If your heel hurts when you take your first steps in the morning, you’re not alone. I hear this complaint all the time.
Most people think something is wrong with the bone in their heel. Usually it’s actually irritation in a thick band of tissue on the bottom of the foot called the plantar fascia.
Common causes:
• Tight calves – these pull on the heel through the Achilles tendon
• Overuse from running or walking – especially on hard surfaces
• Poor foot mechanics – flat feet or high arches can increase strain
Quick tip
Before you get out of bed in the morning, try gently stretching your calf and the bottom of your foot for 20–30 seconds. This can reduce that sharp first-step pain.
When massage can help
Sports and orthopedic massage can loosen the calves, Achilles tendon, and the muscles in the foot. When those areas relax, it takes pressure off the plantar fascia and helps the heel calm down.
If your heel pain has been hanging around for a few weeks, it’s usually worth getting it looked at before it turns into a long-term problem.
joshua wilson
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